The CDC has reported that 647,000 people in the United States perish due to cardiovascular diseases and associated complications annually. It is in fact the top cause of fatalities in America.
The best way to avoid any illness is to have a good lifestyle. Certain behaviors and habits can heighten the chance of developing cardiac issues, such as smoking, lack of physical activity, heavy alcohol consumption, and maintaining an incorrect diet with large amounts of cholesterol, fat, salt, and sugar. To keep your heart in the best condition, abstain from these activities and strive to make heart healthy foods a part of your daily diet.
Wondering which foods are good for your heart? We’ve got you covered.
In this article, two medical professionals provide a list of 21 sustenances that are beneficial for the heart, and offer advice on how to best consume them to take advantage of these benefits. While “heart healthy” doesn’t always translate to delicious (looking at you, whole wheat pasta), consider these legit-delicious picks added to my regular meal prep rotation:
1. Salmon
Jaclyn Tolentino, DO of Parsley Health expresses that salmon is a great source of omega-3 fatty acids, with its attractive coloring and creamy consistency. Eating more salmon has been established as beneficial to your health due to its fatty acids, according to Elroy Vojdani, MD, IFMCP, functional medicine practitioner and the founder of Regenera Medical. The fish can reduce inflammation, triglyceride levels, blood pressure, and the chances of having a stroke or a heart condition. Extra credit is awarded for it being beneficial to your mental health, hair, and nails.
Dr. Vojdani suggests that it is beneficial to have between two and four portions of a pristine fish like salmon every week. He suggests putting the dish in the oven with rosemary and lemon, or preparing Ashley Benson’s coconut salmon recipe with asparagus for a delicious meal.
2. Chia seeds
It is widely known that chia seeds possess an abundance of beneficial nutrients. Dr. Vojdani states that these foods are full of omega-3 fatty acids, which help to boost your HDL cholesterol and guard against cardiovascular disease. Eating super seeds come with many benefits, such as having antioxidants, fiber, iron, and calcium. Their mild flavor and distinct aroma make incorporating them into all kinds of recipes simple, giving any dish an additional heart-healthy advantage.
Dr. Vojdani recommends combining one tablespoon of this ingredient with two tablespoons of rose water in a glass of water. Allow the seeds to soak for 10 minutes so they can swell and then consume it. You could add chia seeds to your pre-workout smoothie to stave off hunger while you exercise; make a delicious pudding; turn them into popsicles with a tropical twist; mix them into a parfait inspired by the Pina Colada; or make a watermelon and chia seed cocktail for maximum enjoyment.
3. Red wine
It has commonly been thought that drinking red wine is beneficial for cardiovascular health, but investigations looking into the matter have yielded varying results. Most studies done on the effect of red wine on heart health have been observational in nature, so it is not certain if it is really the cause of improved cardiovascular well-being. Additionally, a big, long-term study about this topic has yet to be carried out. Despite the naysayers, Dr. Vojdani has faith in the advantages to health that it provides. He mentions that red wine is high in a strong antioxidant called resveratrol, which has been demonstrated to shield the arteries from potential harm and reduce the levels of bad cholesterol in the bloodstream. This antioxidant has been demonstrated to also aid in repairing the blood-brain barrier, which is the protective layer that defends the brain from inflammation.
It is not acceptable to consume an entire bottle of wine every evening. A maximum of one beverage per day is the suggested amount of alcohol to consume for women in order to stay healthy. Resveratrol has positive impacts, but these can be reversed when the individual has a high alcohol intake.
4. Swiss chard
According to Dr. Vojdani, Swiss chard is truly deserving of the nickname it’s been given as an exceptionally healthy food. This vegetable is full of vitamins A, C, E, and K, as well as magnesium and potassium, antioxidants lutein and zeaxanthin, which can all help with heart health. It is also great for building strong bones, lowering blood pressure, and protecting vision from macular degeneration, he remarks.
Need some Swiss chard cooking inspo? Dr. Vojdani suggests sautéing with a preferred cooking oil and Himalayan sea salt. You could be more elaborate and prepare a minestrone chard soup complete with garlic croutons or a salad which has the endorsement of Jennifer Garner.
5. Pomegranates
According to research, antioxidant-packed pomegranate seeds are miracle workers. According to Dr. Vojdani, an Israeli investigation revealed that participants were taking pomegranate extract on a daily basis for an entire year. Studies have shown that following a certain dosage, the clogging of arteries in patients was reversed and their blood pressure decreased by 21% without the need for any extra treatment. These artery-clarifying, blood pressure-decreasing advantages have been confirmed by additional studies as well.
It’s justification enough to put pomegranates on top of your overnight oats, acai bowl, or salad, or else to consume pomegranate juice regularly. If you’re in need of advice on how to open a pomegranate without causing a mess, have no fear, Chrissy Teigen is here to give you a hand.
6. Flaxseeds
Flaxseeds are high up on the ranking of the most favored superfoods, and it’s certainly not hard to see why. Dr. Tolentino points out that foods with high concentrations of fiber, protein, and omega-3 fatty acids can help reduce levels of LDL-cholesterol and blood pressure. It is advised that crushed up flaxseed be used rather than consuming the seeds whole as these are more easily broken down by the body.
Flaxseeds can be incorporated into numerous dishes, such as muffins, salad dressings, and granola, similar to chia seeds. Dr. Tolentino advises incorporating one to two tablespoons of something into either yogurt or a smoothie.
7. Avocado
“Dr. Tolentino points out that these verdant avocados with a creamy texture have more uses than just being a topping for salads or toast,” She claims that olives contain healthy monounsaturated fat which not just decreases the bad type of LDL cholesterol, but also increases the beneficial HDL and lowers blood pressure.
So, you heard it. The doctor recommends that you get your healthy fats from guacamole or opt for a nourishing and delicious avocado chocolate pudding as a dessert.
8. Beets
Dr. Tolentino states that beets, due to their high nitrate and folate content, are beneficial for reducing blood pressure and lowering the risk of heart disease. She outlines how nitrates are changed into nitric oxide, which causes blood vessels to widen and causes blood pressure to decrease. To be clear, the nitrates being discussed are different from the nitrates added to processed meats for keeping them fresh; those nitrates may be associated with a higher risk of cancer.
Beets are especially beneficial for athletes, as they can help to boost their performance. You can put them in a smoothie prior to a workout to give it a wonderful sweet and natural flavor and give it a magenta color that looks fantastic on Instagram. Or, whip up an immune-boosting beet hummus.
9. Dark chocolate
It’s completely fine to enjoy a bar of dark chocolate in the mid-afternoon. Dr. Tolentino asserts that it is beneficial for the heart. She states that the positive impacts of dark chocolate are related to the presence of flavanols that activate the production of nitric oxide, a critical component in keeping blood vessels expanded and unrestricted.
It is thought that the tasty snack can aid with weight management, guarding against pancreatic cancer, reducing inflammation…and possibly even making you more intelligent. She advises people to get the best out of it by choosing cacao with a minimum of 70 percent cacao. It’s important to recall that the recommended portion size isn’t an entire bar, but rather one ounce.
10. Spinach
Spinach is beneficial for your health in a multitude of ways, not just for cardiovascular health. In addition to the advantages spinach can provide for your vision, lower blood pressure and cancer prevention, its wealth of Omega-3 fatty acids, antioxidants, B vitamins, dietary fiber, folic acid, calcium, and iron can all help to keep your heart in excellent condition.
Spinach is celebrated for its generous amount of folic acid, and can be beneficial to a diet geared towards heart health. Spinach is a great food choice, as it is high in vitamin K (consult your doctor if you are taking a blood thinner!), vitamin A, iron, and fiber; but it is also low in calories, so you can eat a lot of it!
11. Kale
All types of dark, leafy vegetables are beneficial for the heart, however, kale can be especially considered a “superfood” when it comes to being healthy. The AHA declares that kale is jam-packed with potassium, which can help prevent high blood pressure and shield you from heart disease.
Kale contains a large amount of vitamin K, just as spinach does, and this nutrient is essential for keeping the blood from forming clots. It’s also high in vitamins A and C. Unlike spinach, kale is a part of the cruciferous vegetable family, which also includes broccoli and cauliflower. These types of veggies have specific compounds that are thought to be beneficial for preventing arterial blockages.
12. Collard Greens
Collard greens are another type of leafy, cruciferous green that works hard to promote a healthy heart. This sensational food also shows potential in reducing cancer risk, contains elements that reduce inflammation, as well as being full of potassium, magnesium, and vitamin C which can help lower blood pressure and protect the heart.
Collard greens provide an impressive amount of important nutrients, including an abundance of vitamin A, vitamin C, and calcium, an ample amount of vitamin K, and a sufficient quantity of iron, vitamin B-6, and magnesium. They also contain thiamin, niacin, pantothenic acid, and choline. Collard greens are beneficial in many ways, including helping to deter cancer, aid in detoxification, reduce inflammation, improve cardiovascular health, and support digestion.
13. Walnuts
Don’t disregard the role nuts can play in looking after your cardiovascular health. Walnuts have the most significant proportion of ALA (a vegetable-derived form of Omega-3) compared to other tree nuts, thus making it a great food choice for cardiovascular health. They are rich in magnesium as well, which can help keep your heart rate in check.
14. Almonds
The almond is an excellent choice for promoting heart health. Almonds possess a lot of vitamin E, an antioxidant that aids in warding off cellular harm. It can be especially useful for those who smoke, used to smoke, and/or are exposed to polluted air to reduce the impacts of it.
Not only can they be cooked, added to a salad, or consumed uncooked, avocados are recognized as an important source of wholesome, unsaturated fatty acids which can boost the body’s good cholesterol while bringing down the bad.
15. Tomatoes
Consuming tomato-containing foods on regular occasions can reduce your likelihood of having heart issues due to the high lycopene content, which can lower cholesterol and hypertension.
The most noteworthy quality of tomatoes is their lycopene content, which has been linked to the promotion of prostate health. But lycopene can also protect your heart! Research has demonstrated that consuming lycopene might reduce one’s opportunity of enduring a stroke and further heart problems.
16. Hemp Seeds
Another heart-healthy seed is the hemp seed. These tiny seeds have the remarkable ability to regulate your heartbeat, decrease levels of bad cholesterol, and combat coronary heart disease.
Hemp seeds possess less amounts of fiber and omega-3s compared to chia and flax seeds, however, they contain a significant amount of protein, which is all of the essential variety. It’s important to recognize that the Omega-6 to Omega-3 ratio of these food items is high, although it isn’t necessarily problematic if it’s part of a balanced diet. Iron and zinc, two essential minerals for a healthy heart, are present in these substances.
17. Olive Oil
Swapping butter out with oil while cooking can be a beneficial choice for the health of your heart. When it comes to oils that are conducive to a healthy heart, olive oil is the best choice. Research has demonstrated that the consumption of olive oil can be beneficial for decreasing risks related to cardiovascular health and coronary artery ailments. The most advantage appears to be attained from around1/2 tablespoon per day, yet any more than that does not make any difference. It is better to use olive oil to replace fats such as butter and margarine, instead of just adding it to your diet, because it has a high caloric content and could lead to an unintentional increase in weight.
18. Fish Oil
Eating fatty fish is healthy for the heart, and fish oil is one of the most beneficial substances for cardiac wellbeing.
Fish oil is known to be a good source of Omega-3 Fatty Acids, which are said to positively affect heart health. The Seeds flax, chia, and hemp are abundant in omega-3s as ALA (alpha linolenic acid); yet fish oil offers DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which the body is able to make use of more easily. ALA must first be made into DHA and EPA.
19. Garlic
When it comes to nutritious meals, garlic may not be the first thing that jumps to mind. However, it has been traditionally utilized as a healing herb due to its positive effect on well-being.
Garlic and its related supplements might be beneficial for heart health by shielding cells from damage, balancing cholesterol levels, and decreasing blood pressure. Studies indicate that taking garlic supplements may help prevent accumulation of plaque in the arteries. The compound known as allicin is thought to have a myriad of beneficial impacts, which is why it is present.
Apart from the many positive effects garlic has on your heart, it may also aid in enhancing your memory.
20. Edamame
It is not only fish and almonds that provide significant amounts of proteins which are beneficial for the heart. Edamame is an incredibly nutritious form of soybeans that has not been processed much. This food has a high amount of protein, making it a full source of protein. Additionally, it is rich in fiber and contains a large amount of antioxidants. Research has indicated that consuming edamame can lead to improvements in cholesterol levels, triglycerides, and blood pressure. Research is being conducted to see if it can help reduce arterial rigidity and reduce levels of inflammation.
21. Green Tea
Drinking tea in a regular fashion could help to lower the chances of experiencing a heart attack or stroke, as it can provide long-term benefits. The European Journal of Preventative Cardiology has reported that for the best heart health, it is best for people to drink green tea at least three times a week.
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